This new year, it's time to ditch old habits that are sabotaging your health in order to become a better version of yourself. Photo/123rf
Personal trainer Samantha Blumel shares her top tips for prioritizing your goals. health Achieve health and wellness in a way that supports, rather than hinders, the busy and unique lifestyle you lead. This week,
The focus is on how to take an honest look at your health.
That can't be denied. 2024 is just beginning. It may have taken some time to get back to your usual busy schedule. The temptation to cling to a holiday state of mind slowly makes room for fresh energy and perspective. This is the perfect time to let go of old patterns that no longer serve you and embrace new ways of working to achieve your goals.
And this is really your cue to stop and ask, “What does my typical day job look like?” And how will it support my health and vitality now and in the future? ”
Taking a step back and objectively observing the habits and patterns that make up your current lifestyle can provide powerful insight into the unique obstacles that may stand in your way. From there, you can start making small changes in direction to get you back on track to supporting your best self.
To understand how your lifestyle is impacting your overall health, let's dig deeper into the four pillars of well-being we discussed last week and consider the habits that influence each pillar. Masu. The idea is to take a mental snapshot of where you are and start identifying areas where you can improve over time. Bonus points for writing things down as you go.
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exercise
A fresh approach and new motivation to move your body every day can instantly make a difference. If I feel like I'm getting into a bit of a rut with my lifestyle, the first thing I turn to is exercise. It's incredibly satisfying to see that positive effect spill over into every other area of my life.
Use the amount of physical activity recommended by the World Health Organization for healthy adults as a baseline to determine how you compare to today. these are:
- At least 150 minutes of moderate-intensity aerobic exercise per week (e.g., walking, jogging, cycling, swimming, etc. at a moderate pace), or;
- 75 minutes of vigorous-intensity aerobic exercise per week (as above, but performed at a higher intensity that challenges your body's limits).
- 2-3 resistance training sessions per week (weight training, Pilates, high-intensity yoga, HIIT training, etc.).
- Bonus points for including exercises that promote flexibility, balance, and mobility.
What does your week look like in terms of achieving the above recommendations? Breaking things down, this is what your week looks like:
- 5 30 minute walks.
- Two 30-60 minute PT sessions or gym classes focused on strength training.
- One yoga or Pilates class.
Or maybe you enjoy high-intensity running. Or maybe you want to go hiking on the weekend to spend more time doing aerobic fitness. There are infinite ways to overcome this.
Make note of any gaps you notice between what you currently do regularly and the WHO-recommended baseline.
nutrition
The Happiness Whale – Our nutritional habits can either help or hinder us every time we feel hungry each day. Healthy, balanced nutritional habits are reflected in energy, digestion, immunity, weight, and often in the absence of chronic problems caused by less-than-ideal diets. To avoid making things too complicated, here are some simple touchpoints to review in your lifestyle.
eat rainbow: Do you usually have a good mix of fruits and vegetables in your daily meals?
home cooking: How often do you eat out and how often do you eat home-cooked meals?
Carbohydrate/fat/protein balance: Are you considering a healthy balance of these three macronutrients in every meal? A good rule of thumb is to divide your plate into 1/4 carbs, 1/4 protein, and 2/4 vegetables. That's it. This includes healthy fats such as oil for cooking and nuts and seeds for garnishing.
80/20 rule: Limiting snacks to 20% of your weekly consumption is a very helpful way to enjoy the things you love while still adhering to your overall lifestyle goals. How often do processed foods, refined sugar, alcohol, etc. sneak in each week?
Energy requirements: A simple calorie calculator is the perfect place to understand how much we actually need to consume to grow. This is different for each of us. His website at Healthline has great information. Try it out and see if you can estimate how long your average day is.
Take note of how your weekly feedings typically go and if there is room for improvement.
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sleep
Getting a good night's sleep is essential for its many health benefits, but more relevant in the context of today's discussion is that sleep improves the next day's nutrition and fitness efforts. This is the impact it has on the ability to perform. You may know if you're getting quality sleep on a regular basis, but think about the routine that surrounds this important period of rest and recovery.
Do you have the habit of going to bed late after spending hours in front of a screen, only to wake up right before you need to get ready for the day? Develop a solid morning routine to prepare yourself for the day and night. When you get it right, the quality of your sleep will be amazingly improved. Ask yourself:
- How many good nights of sleep (7 to 9 hours) do you get each week?
- How often do you feel tired and unmotivated and reach for quick food or snacks, or skip a workout?
These are important to write down now before considering more supportive daily patterns.
stress
Understanding the difference between healthy or normal stress and the long-term, creeping type of stress that affects everything around you can be a steep learning curve. A healthy stress response is short-lived and usually dissipates as soon as the body returns to homeostasis (balance/stability). Long-term stress manifests itself every day and requires closer management.
Ask yourself how much stress is affecting your lifestyle right now. When and where does stress occur, and how does it affect your daily life?
Do you have any habits that you regularly practice to avoid stress, such as daily mindfulness or breathing exercises, or hobbies that allow you to release stress before it builds up?
Take note of how you feel about your stress levels and any issues that may be contributing to your stress.
If you approach this exercise thinking it's too much to consider at once, don't despair. Lifestyle changes don't have to change your entire life. In fact, fulfilling your mission to become a perfect person in every way overnight will only hinder real long-term progress. Next week, we'll look at how you can change your lifestyle in practical ways that add up small steps over time to create big positive changes.
Now is the time to enjoy the beautiful summer weather and get outside as much as possible. Let's fantasize a little about the version of ourselves we want to be. This is your year, and I promise it's all within your reach.
Samantha Bluemel is a personal trainer and founder of the new Ponsonby Fitness Studio Mode.
Watch the first story in the series here.
Samantha is wearing AJE Athletica.
